by Alex Etzen
Announcements
Volunteer Sign Up for In-House Comp!
– We need Judges and event crew. If you’re not able to compete we can definitely use the help making this a great event. Here is the link to sign up as a Volunteer.
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Here’s the link to all the Friday Night Lights pictures from Friday. Thanks to Noah for all the great pictures and to everyone for helping out!
https://www.noahfotos.com/FNL-22-XS/
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In-house Team Competition!
*** Only 4 spots left ***
– Email [email protected] ASAP if you’re interested in doing it.
– It will be on Saturday August 13th from 8am to 4pm.
– Sign up is $35
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XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
– 20 Jumping Jacks
– 5 Bodyweight Good Mornings
– 5 Scap Pull-Ups
– 5 KB Deadlifts
INTO …
2 ROUNDS
– 3 Burpees
– 5 KB Sumo Deadlifts
– 5 KB Upright Rows
– :15 Active Bar Hang
– 5/5 Single Arm Russian KB Swing
Strength
Metcon (No Measure)
EMOM x 10 Minutes
– Every Minute do 3-5 reps of one of below:
– Ring Muscle Up
– Bar Muscle Up
– Chest to Bar Pull-Ups
– Pull-Ups
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 6 MINUTES
– 10 KB Sumo Deadlift High Pull (35/26) [RX+ 53/35]
– 10 Toes to Bar
– 5 Burpees
-Rest 1:00-
AMRAP x 5 MINUTES
– 8 Russian KB Swing (35/26) [RX+ 53/35]
– 8 Toes to Bar
– 4 Burpees
-Rest 1:00-
AMRAP x 4 MINUTES
– 6 American KB Swing (35/26) [RX+ 53/35]
– 6 Toes to Bar
– 3 Burpees
(Score is Total Rounds + Reps)